Home remedies for peroneal tendonitis
The key to treating peroneal tendonitis is to:
- Decrease tension on the peroneal tendons
- Decrease inflammation
8-Step Home Treatment Plan for Peroneal Tendonitis
We’ve listed below some of the best home treatments for peroneal tendonitis.
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Try the following for three weeks. If that doesn’t work, see a podiatrist with expertise in sports medicine. If you are in the Seattle area, you can make an appointment to see us.
- For the First Two Weeks, wear an ankle brace: An ankle brace will dramatically decrease force on the peroneal tendons to allow them to rest and start to heal. Wear this with all of your shoes for two weeks and then transition into shoes with a good arch support.
- If this has been a long term problem (more than 6 months): use a walking boot for the first two weeks and then an ankle brace for two weeks after that. Sometimes you just have to give the tendon a chance to rest and only a walking boot completely reduces tension on the tendon while allowing you to still walk around.
- Ice your Ankle 10 minutes two times per day for the first week: This Active Foot Wrap Hot/Cold Therapy Wrap allows you to ice your ankle while still moving around the house.
- Use an arch support in your shoes. When you finish with the ankle brace and/or boot, this arch support will act to transfer force off of the outside of your foot where the peroneus brevis muscle attaches to your foot. OTC arch supports will not work as well as a quality custom orthotic, but will help. The best that we have found is the FootChair Full Length Orthotic as it offers excellent support and comes with pads that can be used to easily adjust the arch height for best support and comfort.
- For Women’s dress shoes, high heels and soccer cleats, use FootChair Slim Orthotic with adjustable arch height. It is the most effective OTC arch support we have found to fit in women’s heels and flats. It has the same exceptional adjustable arch support as the full-size FootChair but with a much slimmer profile. In addition it flexes to adapt to most heel heights.
- Instead of slippers, use a sandal with an arch support to wear around the house. This will act to transfer pressure out of the outside of the foot. We recommend the Vionic Flip-flop Sandals and slippers for their superior arch support.
- Use shoes with excellent support features.You can find a list of Seattle area shoe stores on our Shoe List. If you don’t have a good shoe store nearby, these Orthofeet Shoes for Women and Orthofeet Shoes for Men provide great support.
- Strengthen the Peroneal Muscles: After the pain has decreased (usually about 2 weeks) start a program to strengthen the peroneal muscles. The most effective exercises for the peroneals are to do one-leg balance exercises. Start on the floor. When you can stand on one foot on the floor for 30 seconds, start doing it on a Wobble Board.
Peroneal tendonitis not treated correctly can lead to long-term problems. If you have peroneal tendonitis or are experiencing ankle symptoms call today for an evaluation in our convenient Seattle office.